Let your body settle.
Close your eyes when you feel ready.
Your awareness inward.
Taking a slow and steady breath in through the nose.
And a long open exhale out through your mouth.
Again,
Breathing in.
And breathing out.
Now begin to bring your awareness to the feeling of shame.
You don't have to go into the story.
You don't need to relive anything.
Just gently feel for where the shine lives in your body.
There's an energy of shame that we're trying to find.
Maybe it's in your chest,
Your belly.
That's right.
Maybe it's in your shoulders.
Wherever it is,
Just notice.
That judgment.
Without needing it to be any different.
And allow yourself to tell the shame.
I feel you.
I see you.
Your lab to Asia.
Now begin to breathe deeply into that space,
Directly into that space.
Imagine your breath flowing into the part of your body holding the shape.
To force it away.
But to just create a little space around it.
To soften it.
To give it room to mix.
Inhale gently into that space.
And exhale slowly through your mouth.
With each breath in.
You are sending compassion.
With each breath out.
Your inviting release.
Again.
Breathing into the sensation.
And exhaling.
Letting it shift.
Even just a little.
Now begin to visualize this energy,
This shame,
As a color or a texture.
Maybe it's thick.
Maybe it's dark.
Maybe it feels like fog or pressure.
Whatever it is,
Just try to imagine it as clearly as you can.
Now imagine your breath as a light,
A soft glowing light that moves with each inhale.
And surrounds the shame with each exhale.
With every breath,
This light gently loosens the shame's grip.
Again,
We're not pushing it away.
We're just allowing it to mix and allowing it to flow.
If any feelings come up,
Sadness,
Tightness,
Numbness,
Just breathe with them.
You're safe,
Ian.
And you're not alone.
I invite you to speak to the part of you holding the shame.
And let them know.
They are not bad.
They are not brought.
They were never meant to carry this alone.
They're allowed to let it move.
They're allowed to let it go.
Breathing in.
And exhaling slowly.
Now begin to visualise the shame moving out of your body.
Down through your legs.
Through your feet.
Rising up and out through the top of your head.
Let it release in whatever way feels natural.
Let your breath guide it.
Let the body show you how it wants to be free.
I know.
To exhale.
Every breath is a beautiful invitation for the shame.
We're inviting it to move now.
And you're inviting it to be free.
Now begin to fill the space that's been cleared.
With the light.
With love.
With something kinder.
Breathe in and imagine that space filling with compassion.
It works.
Gentleness.
With your own presence.
Let that part of you that felt the shame know,
They are welcome here.
They don't have to hide anymore.
They are safe with you.
Take a few final breaths now.
Inhaling softness.
And exhaling,
Release.
Feel your body grounded.
Your heart steady.
Your breath spacious.
That part of you has been seen.
Heard and held.
You've moved something today.
You have softened something that was frozen.
You have offered yourself love.
Even in the presence of shame.
And that is enough.
You feel ready.
Gently bring your awareness back to the ground.
Wiggling your fingers and toes.
Taking one final breath.
And remembering that you can come back to this part of you.
You can reconnect,
You can continue to shift the shame that this part of you felt.
Taking one final breath in.
Else.
When you're ready,
Opening your eyes.
